TABATA WARM UP
:30 WORK / :20 REST x 6:
- Run
- Wall-sit
- Shoulder taps
STRENGTH:
A. EMOM
Every 1:30 mins for 9 mins:
- 2 push press + 1 Split jerk
B. TABATA
2:00 WORK / 1:00 REST x 2:
- 10 Bench press + 10 weighted dips + Max reps of push ups
CONDITIONING
:90 WORK / :30 REST x 9:
A .
- 10 Shuttle Run
- Max reps of KB swing
B.
- 200m Machine
- Max reps of DB Snatch
C.
- 50 Skipping rope
- Max cal machine
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